Photo by Cathy Pham – Unsplash
We all learned in school about the many systems that function within the human body. Remember biology classes on the digestive, respiratory, nervous, muscular, and skeletal systems? I loved biology! However, you might not be aware of–or might have forgotten about–one crucial system that doesn’t always get the recognition it deserves.
What is the lymphatic system?
The lymphatic system is a network of organs and tissues that work to keep the body free of toxins and waste products. Some of its components include our tonsils, bone marrow, spleen, adenoids, and thymus.
The lymphatic system’s primary role is to protect the body against outside threats—such as infections, bacteria, and cancer cells—while helping to keep fluid levels in balance. The lymphatic system carries lymph, a transparent fluid filled with white blood cells that fight infection due to viruses and bacteria. Lymph coats our tissues and flows slowly through the lymphatic system into your blood stream so that the white blood cells have enough time to find and attack invaders.
You might recall your doctor checking to see whether your lymph nodes are swollen when you present certain symptoms. Lymph nodes are specialized tissue masses that filter lymph before returning it to the blood. Those lymph nodes can be found throughout the body but mostly in the neck, groin, and armpits. Swollen lymph nodes are usually a result of infection, but sometimes they are the result of cancer developing in the body.
Now, you don’t want your lymphatic system to fail, because that opens the door for toxins to accumulate. A sluggish lymphatic system will hinder immune cells from showing up where they’re needed. The absence of those cells could lead to aches, pains, and swelling that could lead to more serious conditions. A debilitated body cannot fight infection or disease effectively.
How best can you boost your lymphatic system?
The lymphatic system is type of circulatory system that collaborates with our immune system. The cardiovascular circulatory system has the heart to pump blood, but the lymphatic system depends on proper diet, breathing, exercise, skin stimulation, and water.
Check out these five ways in which you can boost the lymphatic system to ensure optimum health.
Eat to eliminate inflammation
The lymphatic system works best when your body isn’t burdened by inflammation, whether external (chemicals, environmental toxins, stress) or internal (poor diet). Limit foods like gluten, dairy, corn, soy, eggs, and dairy, which contain common allergens. Increase your intake of green leafy veggies, berries, healthy fats, fatty fish, and herbs and spices. They provide the nutrients and antioxidants that protect against oxidative stress and unnecessary aging.
Breathe correctly
We all breathe sufficiently to maintain life, but to take charge of your lymphatic system, try sitting quietly and practicing deep, diaphragmatic breathing. Breathe in deeply through your nose, hold it for a count of four, then exhale through your mouth for a count of four. You can increase the time as you get better at it. I also recommend Dr. Weil’s 4-7-8 method of breathing to clients, and they have found it to be of great benefit.
Drink more water
It’s vital that you drink enough water to keep you fully hydrated so that your lymph flows freely. Lymph consists mostly of water, so water is crucial for proper lymphatic drainage. A good rule of thumb is to drink half your weight in ounces of water each day. Water helps flush toxins from the body, so adequate hydration is a must in order to boost lymphatic drainage.
Get moving and bounce around
Lymph flows efficiently when we exercise and keep active. Dance, climb stairs, walk, ride your bike, practice yoga, play tennis, do jumping jacks. The choice is yours! Don’t forget resistance training, which helps build muscle and boosts both cardiovascular and lymphatic circulation.
I encourage clients to jump on a rebounder or mini trampoline, because it makes the lymphatic system’s one-way vales open and close; thus it increases the flow of lymph and improves muscle tone.
Incorporate dry skin brushing
Before showering, try dry skin brushing to assist lymphatic flow and release toxins that build up overnight. Using a dry brush, start with your feet and brush your way upward toward the heart. The brushing helps open pores and remove dead skin cells, as well as boost the movement of lymph to help remove built-up toxins. It shouldn’t take more than 5 minutes every morning. It may seem a bit strange at first (ask me how I know!), but once you get accustomed to the feel of the brushand the movement, you’ll begin to enjoy it Use a natural bristle brush for the best results.
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Which of these lymph-boosting techniques will you start implementing this week?
I love dry brushing! And the 4-7-8 method.
The thing about drinking water is that so many of us fail to do something so simple that we’re lucky to have. I always wonder about the longer term effects of dehydration.
I have to confess that I’ve fallen off the dry brushing wagon since moving to Florida, Tamara. In the winter I was very consistent with it. Hopefully I’ll get back in the swing of it in a few days. Water… yep, dehydration is a big problem and a precursor of many serious conditions. We take water way too much for granted!
Very informative and amazing information! Can we just massage our body before bathing instead of dry brushing, will this bring the same benefits?
John Gatesby recently posted…Hypermobility Ehlers-Danlos Syndrome and the Parasympathetic and Sympathetic Nervous Systems
Dry brushing probably is more effective than simple massaging, but both are certainly beneficial.